Honey has the reassuring image of a “natural” sugar, which we happily add to our tea or on our toast. But this hive product remains above all a concentrated sugar. So, can we consume it every day without risk? It all depends on the quantity and the profile of each person.
Honey: what possible benefits?
Honey contains mainly glucose and fructose, but also, in smaller quantities, vitamins, minerals and antioxidants. Some varieties also contain compounds believed to have antibacterial and anti-inflammatory effects. They can in particular help soothe a sore throat or a temporary cough.
A spoonful of honey can thus replace a candy or a very sweet syrup, especially for adults. But this does not necessarily transform honey into a health food.
Some studies also suggest a moderate prebiotic effect, which could be favorable to the intestinal microbiota when honey is consumed in small quantities, as part of a varied diet. For athletes, it can also be a source of energy and constitute an alternative to certain very refined sugars. As long as the quantities are reasonable, honey can definitely find its place in a balanced diet.
What quantity should not be exceeded on a daily basis?
Honey is mainly composed of glucose and fructose. It therefore remains a sweet food, even if it is often perceived as more natural than white sugar. To limit excesses, a dietician-nutritionist generally recommends limiting yourself to 3 to 4 teaspoons per day. Some recommendations go up to two tablespoons, or around 30 g of sugar, but this quantity must above all be adapted to the quantity of sugar consumed elsewhere.
Why this precaution? Because honey falls into the category of free sugars, according to the World Health Organization (WHO). These sugars include those added to foods, but also those naturally present in honey. The WHO recommends that they represent less than 10% of daily energy intake, with a goal of 5% or less.
In other words, a spoonful of honey consumed at breakfast does not come “in addition” to the day’s sugar: it counts in the total. If you also eat biscuits, jam, sweet desserts or regularly drink sodas, the quota can quickly be exceeded.
The simplest way is to use honey to replace another sweet product rather than adding it to a diet already rich in sugars. A spoonful of natural yogurt, for example, can replace white sugar. The main thing remains to monitor the total quantity consumed during the day.
In these people, the consumption of honey is not recommended.
For some people, daily consumption of honey is not recommended. The National Agency for Food, Environmental and Occupational Health Safety (ANSES) recalls that honey may contain spores of Clostridium botulinumresponsible for infant botulism. It is therefore strictly not recommended to give honey to children under 1 year old.
People with diabetes or prediabetes should also consider their honey consumption. Even though it is a natural product, its sugars can cause blood sugar levels to rise.
Caution is also required in the event of a diet aimed at weight loss, already high consumption of sugary products or certain treatments. The Mayo Clinic notably reports a possible interaction between honey and phenytoin (Dilantin), a medication used in particular in the treatment of certain forms of epilepsy.
Ultimately, honey can be consumed regularly by a healthy person, as long as they pay attention to the quantities.